How to Take Care of Yourself After Witnessing Violence

It's important.

Police responded to reports of a shooting at a Florida high school on February 14, CBS News reported. Details are still developing, but early reports indicate several were killed and others were injured at Marjory Stoneman Douglas High in Florida. Hearing these reports are hard, but witnessing violence first hand can have even more impact.

Those in Florida who witnessed what happened on Wednesday faced truly frightening violence, which can trigger stress and be difficult to heal from. Violence, whether physical or verbal, can have long-lasting effects, especially if you have already experienced other forms of trauma throughout your life.

Dr. Joy Harden Bradford, a psychologist and the creator of Therapy for Black Girls, explains how witnessing acts of violence and other traumas may result in developing symptoms consistent with acute stress disorder, which can include recurring memories, dreams, or nightmares of the event; disturbances to your mood; changes in eating habits; irritable behavior; and a difficulty with concentration.

People who have already been exposed to abuse are also more at risk of developing anxiety disorders if they witness or suffer brutality.

Therapist Katrina Pinkney explains how a person who has repeated exposure to violence can develop complex PTSD. “PTSD is being in a constant state of anxiety, stress, and fear. It's important to remember that with constant exposure to trauma, a person's brain is affected [which can lead to] the production of stress hormones increasing, difficulty with concentration and focus, and the ability to properly reason decreasing, [and] memory loss can occur.”

It is good to keep in mind the different ways to help yourself heal if you were triggered or exposed to violence in one form or another. Here are some tips to keep in mind.

After witnessing acts of violence, practice mindfulness or meditation.

After seeing brutality or being the subject of either verbal or physical violence, it’s crucial to tend to your immediate needs.

“It's really important to participate in grounding exercises that help you to connect to the present moment and remind you that the trauma has passed,” says Dr. Bradford. “Something like sitting straight up in a chair with your feet planted firmly on the floor and repeating to yourself, 'I am not in any danger, and I will be OK,' or looking around the room and calling out exactly what you see. Anything that allows you to engage your senses is a good thing because it causes you to be focused on the present.”

Reflect on what happened and talk to your friends.

Working through and processing the events that you were a part of is an important way to affirm your experiences. Talking to others who witnessed violence or friends who were alongside you to gather your thoughts and get positive support can be a grounding exercise. Pinkney suggests that you do not isolate yourself after violent occurrences: “It’s nice to get someone else’s perspective, too. It can help with your interpretation of events.”

Practice the self-care that works for you, and if you can afford therapy, you should go.

Not everyone has access to therapy and there is still a lot of stigma attached to seeking help when you need it. It’s important for you to be mindful of how you feel. Don’t ignore symptoms of stress or anxiety, and make sure that you are able to tend to your most basic needs: Drink plenty of water, stretch when you wake up, eat regular meals, and make sure to do things that make you feel good.

If you were triggered during a violent event and you also happen to be a victim of sexual assault, there are hotlines and chat lines available 24/7. If you can afford therapy, research therapists, psychologists, or psychiatrists who are not difficult for you to get to from where you live. If you don’t have a therapist yet, consider setting up two to three appointments to feel out who will be the best fit for you and your mental health.

“You will need a safe space to be able to talk about what you've seen and experienced where you will feel validated,” says Dr. Bradford. “Having a supportive person you can process things with who is understanding of and familiar with what is going on can be really helpful.”

Practice daily acts of self-love and self-care. Being kind and patient with yourself is a gratifying experience. It takes a lot of courage to confront the horrors of racism and you have to prioritize yourself once in a while.